Maybe you could eat whatever you wanted back in the day and stay trim, unfortunately, you’re not 17 anymore. And even if you work out round the clock, you still can’t transform your body if you constantly give in to cravings for high-fat foods and sweet treats. Flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.

When you consume excess calories, you have to counterbalance them, and I assure you it’s really hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milkshake. Here are a few points you should consider as you try to outrun your crappy diet.

You’re not a professional athleteIf you justify frequent fried chicken or three or more wraps of swallows for dinner with the Spin class or CrossFit on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. Majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros. Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.

Instead, opt for a healthier form of chicken such as grilled or poached and save the Eba for a post-race meal. Yes, it’s okay to have a cheat meal here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier, it’s called a cheat meal for a reason.

You can’t hit your peak with the wrong foodsTo effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to scratch. Yes, that, unfortunately, means that while chocolates or soft drinks may give you a sugar high that you mistake for energy, they won’t fuel you halfway through your run. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand. Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fibre. These could cause annoying digestive issues and prevent you from performing well. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.

You won’t exercise well if you’re not feeding wellKeep in mind that a diet you might think is healthy, one that’s super-low in carbs or calories is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular) leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone, which are important for building lean body mass.

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking and other forms of exercise) to perform well.Unhealthy food choices, whether you’re eating too much fat, too many calories or not enough of either, may make you feel slow and less driven to exercise. When you eat well, you are motivated to move, and when you move, you are more motivated to eat better. Consider, for instance, a low-carb, high-fat diet; it might not only weaken training adaptations and hinder performance but can also lead to a ‘hangry’ mood (meaning, you’ll be less likely to want to get to the gym).

Say goodbye to toning your target areasHaving a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. It’s dependent on your specific body type, but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection. So, even if you’ve gained muscle in these areas, it will be covered by a layer of fat, and abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat.

You could get sick, or hurtLow-carb and low-fat diets can be mentally draining and have a negative impact on heart health. Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury. Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Overall, keeping your diet in check will help because to become truly toned, you’ll need to build muscle and burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to Pringles or ice cream in the first place.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, remember that exercise sustains weight loss, but a healthy diet is what drives it.